Intensity during final week
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Kenny B.
Alex Kubacki
6 posters
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Intensity during final week
There's been some topics lately about maintaining intensity during the taper. What about the last week? I know there should be a few MP or sub MP miles a few days out, but what about the other runs? Should they be GA, recovery, LSD pace?
I plan on 2-4 MP or sub MP miles on Wednesday, but I've got Monday, Tuesday, Thursday to think about. I did plan on some MP miles on the Sunday one week prior so Monday would be easy.
I plan on 2-4 MP or sub MP miles on Wednesday, but I've got Monday, Tuesday, Thursday to think about. I did plan on some MP miles on the Sunday one week prior so Monday would be easy.
Alex Kubacki- Explaining To Spouse
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Re: Intensity during final week
My last week drops to about 28% of mileage that does not include the marathon of course. I am planning on 2 miles @ MP on Tuesday (total of 7) and then easy runs the next 3 days with strides 2 days before my Sat marathon.
Mon Off
Tue 7 w/2@MP
Wed 5 recovery
Thur 5 total with 5x100 strides
Fri 3-4 recovery
Sat Race
Sun rest.
I see no purpose of doing GA runs or anything other then easy runs and just a few miles at MP. The strides are just to waken up the legs a bit and dust them off!
Mon Off
Tue 7 w/2@MP
Wed 5 recovery
Thur 5 total with 5x100 strides
Fri 3-4 recovery
Sat Race
Sun rest.
I see no purpose of doing GA runs or anything other then easy runs and just a few miles at MP. The strides are just to waken up the legs a bit and dust them off!
Re: Intensity during final week
Take at least a few rest days!
If I hadn't been injured I would have done this
Mon - rest
Tues recovery 6
Wed dress rehearsal with 2 Mi at MP 7 total
Thurs Rest
Fri recovery + 6x 100 m strides
Sat 4 recovery
Sunday 26.2
I say that is what I would have done, but that is just what the Pfitzinger schedule I'm following required. I usually take Thurs and Fri and maybe just run 2-3 miles easy Saturday, not do anything too long or too hard.
You're going to be great, Alex!!
If I hadn't been injured I would have done this
Mon - rest
Tues recovery 6
Wed dress rehearsal with 2 Mi at MP 7 total
Thurs Rest
Fri recovery + 6x 100 m strides
Sat 4 recovery
Sunday 26.2
I say that is what I would have done, but that is just what the Pfitzinger schedule I'm following required. I usually take Thurs and Fri and maybe just run 2-3 miles easy Saturday, not do anything too long or too hard.
You're going to be great, Alex!!
Julie- Explaining To Spouse
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Re: Intensity during final week
For marathon, I drop all intensity and may just pick up to the MP briefly in a Wednesday run. For short distances including half, I have a little track interval on Tuesday or Wednesday.
Jerry- Explaining To Spouse
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Re: Intensity during final week
One other little hint:
To improve glycogen storage, run 5-6 hard 200 meter strides at the end of your 3-4 miler in the morning on the day before the race(the penultimate day) and before eating anything. Eat a nice carb breakfast later that morning. The glycogen supercompensation is supposed to help repel fatigue on marathon day.
It's called something like the Australian Carb Loading plan. I think you can also do this 2 days before the race.
To improve glycogen storage, run 5-6 hard 200 meter strides at the end of your 3-4 miler in the morning on the day before the race(the penultimate day) and before eating anything. Eat a nice carb breakfast later that morning. The glycogen supercompensation is supposed to help repel fatigue on marathon day.
It's called something like the Australian Carb Loading plan. I think you can also do this 2 days before the race.
Diego- Regular
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Re: Intensity during final week
jimd wrote:One other little hint:
To improve glycogen storage, run 5-6 hard 200 meter strides at the end of your 3-4 miler in the morning on the day before the race(the penultimate day) and before eating anything. Eat a nice carb breakfast later that morning. The glycogen supercompensation is supposed to help repel fatigue on marathon day.
It's called something like the Australian Carb Loading plan. I think you can also do this 2 days before the race.
While this might be worth trying sometime (I'm not a carb-loading advocate), I'd wait and do it during a training cycle to see how your body reacts. Doing anything new/weird/different so close to your race can have unintended consequences. I would vote that you do what you've been doing during training. Leave the 'carb loading' tests for the next training cycle.
Admin- Admin
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Re: Intensity during final week
Yeah you don't want some carb loading test to wind you in a porta pot. Or wishing you were near a porta pot.
I find too many carbs, if they're from wheat and I get too much fiber, just makes me sick so just do what you've been doing.
I find too many carbs, if they're from wheat and I get too much fiber, just makes me sick so just do what you've been doing.
Julie- Explaining To Spouse
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